Tag

CrossFit

LIFT: 10 min EMOM @ 75% 1RM: 1 Clean pull + 1 Squat clean + 1 hang power clean WOD: 20 min AMRAP 400m Run...

SKILL: Tire Flips – 1 min Max Effort x2 WOD: 10x 3 strict HSPU (deficit if possible) 1 Max Effort HS hold

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds w/ 1 min Rest between Rounds 1 min AMRAP Ball slams @ 20/15 1 min...

LIFT: Press – 5 x 3 WOD: AMRAP in 8 8 Med Ball Cleans @ 20/14 8 OH Lunges w/ MB 100m Sprint

SKILL: Rope Climbs WOD: 3 Rounds of 5 min AMRAP 14 Heavy KB Swings 7 Burpees -90 sec rest-

LIFT: Deadlift – 5 x 5 WOD: EMOM x 12 A) AMRAP Double under’s B) 8 T2B C) 4 KB Clean & Press /...

LIFT: Bench Press – 3 x 5 WOD: EMOM x 20 odd: 10 alternating pistols even: 3 Bar muscle ups

SKILL: Running Drills WOD: 3 Rounds 15 Calorie Row 30 Slingshots 15 Calorie Row 30 sit ups

LIFT: Back squat – 3 x 5 WOD: 21-15-9 Power cleans @95/65 Box jump @ 24/20

LIFT: 10 min EMOM @ 75% 1RM 1 snatch pull + 1 squat snatch WOD: 4 Rounds 30 sec HS hold 20 sec rest max...